Palms-Up Barbell Wrist Curl Over A Bench

Build forearms strength with this focused barbell lift.

This version strengthens the wrist flexors using a supinated (palms-up) grip for balanced forearm development.

Instructions

  1. Kneel in front of a flat bench and hold a barbell with palms facing up.
  2. Rest your forearms on the bench, allowing your wrists to extend over the edge.
  3. Curl your wrists upward, lifting the barbell with control.
  4. Lower back down slowly and repeat for smooth, steady repetitions.
  5. Keep your forearms flat against the bench the entire time.

Related Muscle Groups